Good morning
Morning. Your HRV was 52 last night — down from your 61 average. Not bad, just not prime. I'd call today a moderate day: skip the tempo run, keep the strength session but drop the intensity 20%.
Wall sits are isometric — they don't stress your recovery systems. Still do them. You've got a gap after your 10:30. I'll remind you.
Between meetings
Your 10:30 just ended. You've got 18 minutes before your next one. Wall sit time. 🦵
That's 4.5 min today. Halfway to your daily target. One more session this afternoon and you hit it.
Lunch check-in
👤
Grilled salmon, roasted sweet potato, greens. ~520 cal — 38g protein, 42g carbs, 18g fat. Solid pre-workout meal. You're at ~900 cal for the day with 2–3 hours to the gym. Have a small snack around 4:30 — banana or a handful of nuts.
Workout time
AI Tuesday in 8 minutes. Last week: KB curls 10×5, swings 30×4, push-ups 15×3, gorilla rows 15×3. Today's targets: try 12 on set 3 of curls, hold the swings, add a 4th set of push-ups. You've been building. Let's see it.
New PR on set 3. 52 total vs 50 last week. Small but real — that's how it compounds. Next up: swings.